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The most common type of anemia—iron deficiency anemia—often falls into this category. It is
caused by a shortage of iron, most often through blood loss.
When the body loses blood, it reacts by pulling in water from tissues outside the bloodstream in
an attempt to keep the blood vessels filled. This additional water dilutes the blood. As a result,
the red blood cells are diluted.
Rapid blood loss can include surgery, childbirth, trauma, or a ruptured blood vessel.
Chronic blood loss is more common in cases of anemia. It can result from a stomach ulcer,
cancer, or tumor.
A diet plan for anemia needs to include a healthful balance of iron-rich foods, such as leafy vegetables,
lean meat, nuts and seeds, and fortified breakfast cereals. It is also crucial to include foods that can
improve the body's absorption of iron and avoid foods that may interfere with this process.
Anemia occurs when the body does not have enough red blood cells.
In some cases, the body does not produce a sufficient number of these cells. In others, anemia
results from an underlying health problem, such as a disease that destroys red blood cells.
Significant blood loss can also cause anemia.
A person with anemia may benefit from adding iron-rich foods to the diet. Also, certain foods
can help the body to absorb iron, while others can block this process and make anemia worse.
In this article, we explore the foods that can help or harm people with anemia. We also provide
sample meal plans designed to boost iron levels, plus other dietary tips.
What causes anemia?
Bleeding in the stomach and intestines can also cause anemia. This type of bleeding is sometimes
a side effect of nonsteroidal anti-inflammatory drugs (NSAIDs). Or, it may result from:
ulcers
piles
swelling in the large intestine or esophagus
certain cancers
People who are pregnant have an increased risk of developing iron-deficiency anemia, which
occurs when iron levels are too low. In these cases, doctors usually advise people to take iron
supplements.
The recommended daily allowance (RDA) of iron depends on a person's age and sex. A baby
younger than 6 months old only requires 0.27 milligrams (mg) of iron a day, while a male aged
19–50 years old requires 8 mg a day, and a female in the same age range needs 18 mg of iron a
day.
During pregnancy, a person should increase their daily iron intake to 27 mg.
People with iron-deficiency anemia need a significant boost and require 150–200 mg of iron a
day.
Meal plans
Adding iron-rich foods to the diet can help to treat anemia. A doctor can advise about the kinds
of foods to choose from and other ways to increase iron absorption.
The best diet for a person with anemia includes plenty of foods rich in iron and other foods that
help the body to absorb iron. A person should also be aware of foods that can inhibit iron
absorption.
The plan below was developed to show what healthful meals for a person with anemia might
include:
Breakfast
Option 1
Option 2
Strawberries with low-fat yogurt and a handful of pumpkin and sunflower seeds.
Tea and coffee inhibit iron absorption, and people should not drink them with meals.
Lunch
Option 1
Option 2
Dinner
Option 1
Lamb chops with boiled potatoes, steamed broccoli, and curly kale.
Option 2
A stew that includes kidney beans, chickpeas, black-eyed peas, tinned tomatoes, onions, red
peppers, and garlic, topped with vegan or dairy-based cheese and a dollop of yogurt.
Foods rich in iron
Many foods contain high levels of iron. A person may find it easy to combine them and make
tasty, nutritious meals that help to boost the intake of iron.
watercress
curly kale and other varieties
spinach
collard greens
dandelion greens
Swiss chard
citrus fruits
red and yellow peppers
broccoli
However, some dark, leafy greens also contain oxalates, which can inhibit iron absorption.
Rather than relying solely on vegetables, a person should aim to get iron from a variety of
sources.
pumpkin seeds
cashews
pistachios
hemp seeds
pine nuts
sunflower seeds
beef
lamb
venison
liver
shellfish
oysters
shrimp
sardines
tuna
salmon
halibut
perch
haddock
Dairy products
raw milk
yogurt
cheese
kidney beans
chickpeas
soybeans
black-eyed peas
pinto beans
black beans
peas
lima beans
Also, it may be a good idea to choose iron-fortified cereals, bread products, orange juice, rice,
and pasta.
Foods to avoid
The best way to add iron to the diet is to eat more foods that are rich in iron. However, the
following strategies can maximize a person's iron intake:
If a person has tried changing their diet and their levels of iron remain low, they should speak
with a doctor or dietician, who may recommend a supplement.
Doctors often recommend choosing a supplement containing ferrous salts such as ferrous
fumarate, ferrous gluconate, or ferrous sulfate. These formulations all contain anywhere from
15–106 mg of elemental iron in a tablet or oral solution.